Jen Kelly - Journal

[JenKelly]

Omlette with 2 eggs, cut up mushroom, green pep, onion and little skim cheese, + little water

Kale & romaine salad with mushroom, avocado, carrots, red onion, cucumber, baby bell cheese, ground chicken.
2 tbsp balsamic vinaigrette

Water: 9 cups

Snacks:
15 almonds
veggie sticks: carrots, celery, broc, yellow pepper
3/8 cup greek yogurt
coke zero - 250 ml
chicken skewer


Today was shopping day with lots of running around and trying to plan for meals. No work outs completed today (May 9).

[JenKelly]

At home work out #1 - Feeling sore!!

Egg Muffin - egg, cheese, red pepper, little S&P

Kale & romaine salad with mushroom, avocado, carrots, red onion, cucumber, baby bell cheese, ground chicken.
2 tbsp balsamic vinaigrette

Vit. D & Omega 3 supplements

3 Lettuce wraps - chicken, green/red/yellow pepper, onion (red and yellow), cumin 1tsp, chilli powder 1tsp, 3 tsp greek yogurt, 3 tsp salsa, sprinkle of skim shredded cheese

Snack:
20 raisins
10 almonds
1/2 Quest bar - S'more.. mm

Water - 9 cups

[JenKelly]

Protein shake - 1 scoop = 30 g of protein (vanilla), strawberries, blueberries and spinach. 1 1/2 cup water, little ice.

Vit. D & Omega 3 supplements

Snacks:
5 almonds
1/4 Quest bar S'more

Kale, romaine salad and spinach with mushroom, avocado, carrots, red onion, cucumber, baby bell cheese, (chicken - cooked with little olive oil).
2 tbsp balsamic vinaigrette

2 poached eggs over sautéed kale, spinach, and carrots. 1 tsp olive oil. Little S&P, couple shreds of skim cheese and a couple small pieces of chicken

Water 8 cups

Exercise - 4km walk with dog

[JenKelly]

Egg Muffin - egg, cheese, red pepper, little S&P
1/2 banana

Kale, romaine salad and spinach salad with mushroom, carrots, red onion, cucumber, baby bell cheese, (chicken - cooked with little olive oil), 5 almonds crushed and 10 raisins
2 tbsp balsamic vinaigrette

2 poached eggs over sautéed kale & spinach. 1 tsp coconut oil. Little S&P, couple shreds of skim cheese.

Water:
6 cups

Snack:
Brownie Quest bar

Exercise
- 20 min walk with dog
- 5 km run

[JenKelly]

Protein shake - 1 scoop = 30 g of protein (vanilla), strawberries, blueberries and spinach. 1 1/2 cup water, little ice.

Vit. D & Omega 3 supplements

Snacks:
baby bell

Lunch:
Pan fried Salmon, 1 tsp olive oil, 1/2 cup sliced sweet potato, 1 tsp olive oil, sprinkle: cinnamon & ginger & salt, steamed broc.

Dinner:
Subway Chopped chicken salad - brought home and added carrots, 10 almonds, 1/4 cup skim cheese. 2 tbsp balsamic vinaigrette

Water: 8 cups

Exercise:
10 mins warm up on elliptical
Gym work out #1
2.5 mins of ab work to finish

[JenKelly]

Protein shake - 1 scoop = 30 g of protein (vanilla), strawberries, mango and spinach. 1 1/2 cup water, little ice.

Simple Veg Chili - found on recipes forum - 1 cup

Snacks:
babybell

Water:
8 cups

Dinner: homemade turkey burger patty (113g), mixed with mushrooms, green and yellow pepper, and red onion, little sea salt and pepper. 1/4 tbsp olive oil, 1 tbsp bbq sauce. Over kale with a little shredded skim cheese. Baked sweet potato (2/3 cup), mixed with 1/2tbsp olive oil, and little cinnamon, ginger, & sea salt.

(bbq sauce bought at Supplement King - Calorie Free by Walden Farms)

Exercise:
HIIT #1- running
Was able to do 6 intervals

[JenKelly]

1 fried egg, half banana with 1 tbsp almond butter

Vit. D & Omega 3 supplements

homemade turkey burger patty (113g) (leftover), with spinach and romaine salad, mushroom, cucumber, baby bell, broccoli. Calorie free bacon ranch dressing (walden farms from supplement king)

cauliflower pizza (1/2), added turkey pepperoni, yellow and green pep, red onion, mushroom, skim cheese & little parmesan cheese, healthy pasta sauce. Diet pepsi - can 355ml

Snacks:
Tried to make kale chips, did not turn out the best, they were quite salty. Had 3/4 cup
5 almonds
20 raisins

Water:
10 cups
Exercise:
Home work out #2. Accomplished 3 sets

[JenKelly]

Protein shake - 1 scoop = 30 g of protein (vanilla), strawberries, and spinach. 1 1/2 cup water, little ice.

Vit. D & Omega 3 supplements

Left over cauliflower pizza 1/4. Kale and Spinach salad, with mushroom, yellow and green pep, red onion, 1/4 avocado, baby bell, 3 slices turkey pepperoni

2 tbsp hummus with carrots, chicken stir fry with mushroom, yellow pep and onion and ground cauliflower. 1/2 c of veggie chilli.

water:
6 cups

Exercise:
3.6 km walk with dog

[JenKelly]

1 piece of rye bread, 2tsp earth balance traditional spread, 1 fried egg

Vit. D & Omega 3 supplements

1/2 cup veggie chilli

Family pot luck for supper -brought the tofu, zucchini sticks, baby bell and patties, and made the best choices & portions I could. (Sad to not have some of the delicious appies, wine or dessert)
4 crackers with goat cheese, baby bell cheese, 2 extra lean ground beef patties, kale salad, cranberry, sunflower seeds, broccoli, little quinoa salad, baked zucchini sticks, baked sesame tofu sticks

1/2 Quest bar - choco chip cookie dough

Water: 9 cups

Exercise:
Gym workout #2

[JenKelly]

1 slice of rye bread, 2 fried eggs, sprinkle of light mozza cheese, 1/4 banana

Vit. D & Omega 3 supplements

Kale salad, parm cheese, avocado, yellow & green pepper, red onion, mushroom, 1tbsp calorie wise ranch dressing. 5 multigrain crackers with 1.5 tbsp hummus

Snacks:
10 raisins
5 almonds

3 oz extra lean ground beef burger with onion over kale with 1/3 cup light mozza cheese, stir fried veggies: carrots, zucchini, & mushrooms. 1 tsp olive oil

250ml diet pepsi

water:
~5 cups. Didn't keep track as well today

Exercise:
~2 km hike with dog
8.5 km run

[JenKelly]

1 slice of rye bread, 2 fried eggs, sprinkle of light mozza cheese, 1/2 banana

Vit. D & Omega 3 supplements

3 oz extra lean ground beef burger with onion over kale with 1/5 cup light mozza cheese, stir fried veggies: carrots, broccoli, zucchini, & mushrooms. 1 tsp olive oil. 1 tbsp organic ketchup. 3 leftover tofu sticks

Snacks:
10 crackers with 2 tbsp hummus
Cutie - tofu ice cream sandwich

water:
5 cups

250ml diet pepsi
250ml coke zero
(the pop was needed today!)

Subway chicken chopped salad (1/2). With ~1tbsp sweet onion sauce

Exercise - Off day, recovering from yesterdays run

[JenKelly]

Protein shake - 1 scoop = 30 g of protein (vanilla), strawberries, mango, 1/2 banana and spinach. 1 1/2 cup water.

The rest of Subway chicken chopped salad (1/2). With ~1tbsp balsamic vinaigrette, with 10 almonds, baby bell, 1/2 avocado

Snacks;
5 almonds
10 raisins
1/2 Quest bar
3 multigrain crackers with 1 tbsp hummus

Pan fried Salmon (seasoned with lemon juice, parsley and garlic powder), carrots, zucchini, mushroom, with 1/2 cup grilled sweet potato (seasoned with some ginger, sea salt and cinnamon). 1tsp olive oil. 1tsp hummus.

Water:
8 cups

Exercise:
Home workout #3

[JenKelly]

Slice of rye bread 2 fried eggs with spinach, sprinkle of skim mozza cheese, 2 tsp of organic spread

veggie chili (1 cup)

1/2 Quest bar, strawberry cheese cake
2 banana chocolate chia breakfast cookies (simple-balance.ca - mm!!)
2 tbsp hummus
3 rice cakes
babybell

Water:
8 cups

Exercise:
HIIT #1 with jump rope.. 5 sets (attempted this at home in apartment.. was a little leery of downstairs neighbours Eep!)

[JenKelly]

2 Banana chocolate chia breakfast cookie
Cauliflower hash + fried egg with spinach and sprinkle of mozza cheese

Babybell cheese
hummus 2 tbsp
2 rice cakes (original)

Homemade baked Falafels (used oats instead of flour) over kale, spinach and romaine salad with cucumber, carrots, avocado and baby bell cheese. Homemade Lemon Tahini sauce as dressing.

Exercise:
Gym Work out #3

Water:
8 cups

[JenKelly]

1 slice of rye, 2 fried eggs with spinach and sprinkle of light mozza cheese

2 chia chocolate breakfast cookies
1tbsp hummus
6 crackers  - Mary's organic
1/2 quest bar
2 rice cakes (popcorn flavour)

1/2 cauliflower pizza - marinara sauce, mushrooms, peppers, red onion, alfalfa sprouts, spinach, Turkey pepperoni (12 pieces), 1/3 c light mozzarella cheese, parsley & oregano.

2 cans diet Pepsi (355ml each)

Water:
7 cups

No exercise today.

[JenKelly]

1 slice rye bread with light peanut butter, 1 mandarin orange

1 cup veggie chilli
3 oz extra lean hamburger with baby bell, peppers, onion, and mushroom and kale salad

Homemade baked Falafels (used oats instead of flour) over kale, spinach and romaine salad with alfalfa sprouts, cucumber, carrots, avocado and light cheddar cheese (1/4 cup). Homemade Lemon Tahini sauce as dressing.

Snacks:
banana chocolate chia cookie
tofutti - 1 sandwich
1 tbsp dark chocolate chips
2 tbsp hummus
6 crackers - Mary's organic original

Water 7 cups
(1 cup with sprinkle of crystal light)

1 cup diet no caffeine cola

Exercise:
10 km run

[JenKelly]

Protein smoothie with strawberries, mixed berries and spinach. 1 scoop whey vanilla protein.

1 breakfast cookie

4 tbsp hummus
1 plain rice cake
2 popcorn rice cakes
1 slice rye bread with 1 tbsp smooth light peanut butter
10 multigrain crackers

cauliflower pizza, 5 turkey pepperoni, 1/3 cup part skim mozza cheese, little double cheddar light, garlic marinara

2 veggie and chicken bbq skewers (basted with little olive oil, lemon and garlic), with fried egg with spinach

Water: 7 cups

Exercise: ~4km walk with dog

[JenKelly]

Scrambled egg omelette with mixed veggies, oats and a sprinkle of cheese. Sea salt, pepper and little paprika

Chicken parmesan - shredded part skim mozzarella, some parmesan cheese, panko, 1 tsp olive oil, parsley, italian spices, garlic marinara

Subway chicken chopped salad with avocado and 1/4 cup part skim mozza cheese. 1 tbsp honey mustard, 1 tbsp ranch bacon dressing (supplement kings).

Water
5 cups

Coke zero

1/2 Quest bar

Exercise:
Body weight cardio
dead leg lifts 3 x 10
crunches 3 x 10
Front plank 1 x failure

[JenKelly]

1 Banana Chocolate Chia Cookie

Sobeys side caesar salad, with added cucumber and Sobeys rotisserie chicken - 3 oz. Newman's light caesar vinaigrette - 2 tbsp.

veggie chilli - 1 cup

babybell, 5 rice crackers (sesame)

Water:
7 cups

1 can diet pepsi

Exercise:
Gym workout #4 (without inverted rows), did wall squats as finisher. Finding some of the jump squats etc tough on my knee (6 months post-op ACL surgery)

[JenKelly]

1/2 banana, 1 tbsp almond butter, 1 fried egg with a sprinkle of mozza cheese.

1/2 Quest bar

1st Cheat meal - My mom's birthday - Woo! We were happy to get to celebrate with a favourite meal, and enjoyed it completely!

Water: ~5 cups

Exercise:
HIIT #2 - running, did 8 sets of sprints over 4.75km
Basic depletion exercise

[JenKelly]

Fasted till 4pm, then had to eat!

Had leftover spinach salad from restaurant. 5 multigrain crackers with 1.5 tbsp hummus.

2 chicken enchiladas in zucchini boats with 2 tbsp plain greek yogurt and 2 tbsp homemade guacamole. 10 Mary's organic crackers.

2 popcorn rice cakes and 5 dark chocolate chips

Water:
~5 cups
Coke zero

Exercise:
Ignition work out

[JenKelly]

1 fried egg, 2 pieces of low salt turkey bacon, baby bell

subway chopped chicken salad with avocado. Honey Mustard dressing with a splash of Ranch

light baby bell, 4 oz extra lean hamburger over kale and romaine. Sautéed veggies (zucchini, carrots, mushroom and eggplant), homemade baked sweet potato "fries". 1 tsp olive oil, 1 tbsp caesar vinaigrette.

150 grams low fat frozen yogurt.
5 multigrain crackers
5 Mary's organic crackers
Roasted garlic hummus 4 tbsp
2 our compliments plain rice cakes

Water:
5 cups

355ml coke zero

Exercise:
Soccer coaching clinic - participated in all drills - 6 hours!, (some classroom work too though)

[JenKelly]

light baby bell
peanut butter and jelly Quest bar
coke zero

bbq roasted veggies - zucchini, egg plant, carrot, mushroom, peppers, onion.
Kale with parmesan cheese, beef strips, (1 tsp olive oil), light caesar vinaigrette 2 tbsp

1 small slice rye bread with 1 tsp organic natural pb
2 popcorn rice cakes

water: 5 cups

exercise: gym workout #5

[JenKelly]

1.5 fried egg, 2 pieces turkey bacon salt reduced, light baby bell, 2 small rye bread, organic spread, 1/4 avocado, (leftover chicken mix from enchiladas) - made a sandwich. 4 blackberries and small scoop of blueberries.

babybell, cauliflower soup 1 cup, 5 cranberry and fennel crisps

coke zero

1/2 quest bar
7 multigrain sea salt sticks
8 Mary's organic crackers, 5 multigrain crackers, 2 tbsp hummus

water:
7 cups

Exercise:
HIIT #2 on elliptical - 10 sets. One legged squats, step ups, (working on strengthening left knee) 20 mason twists

[JenKelly]

1.5 fried egg, 2 pieces turkey bacon salt reduced, light baby bell, 2 small rye bread, organic spread, 1/4 avocado, kale - made a sandwich. 4 blackberries and small scoop of blueberries.

1/2 Quest bar

chicken wrap on whole wheat wrap with hummus and veggies

10 almonds
1 chia breakfast cookie

water:
8 cups

No exercise today

[Sponsored content]